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  6. Onion vs. Bell pepper

Onion vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between onions and bell peppers

  • Onions have less vitamin C, vitamin B6, vitamin A, and vitamin K.
  • Bell peppers cover your daily vitamin C needs 81% more than onions.
  • Bell peppers contain 2 times less sugar than onions. Onions contain 4.24g of sugar, while bell peppers contain 2.4g.
  • The glycemic index of bell peppers is higher.

Food varieties used in this article are Onions, raw and Peppers, sweet, green, raw.

Infographic

Onion vs Bell pepper infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more CalciumCalcium +130%
Contains more ZincZinc +30.8%
Contains more PhosphorusPhosphorus +45%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +61.9%
Contains more CopperCopper +69.2%
Contains less SodiumSodium -25%
~equal in Magnesium ~10mg
~equal in Manganese ~0.122mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more FolateFolate +90%
Contains more Vitamin CVitamin C +986.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1750%
Contains more Vitamin B1Vitamin B1 +23.9%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin KVitamin K +1750%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +27.9%
Contains more CarbsCarbs +101.3%
Contains more FatsFats +70%
Contains more OtherOther +25.7%
~equal in Water ~93.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +264.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +800%
Contains more GlucoseGlucose +69.8%
Contains more FructoseFructose +15.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Bell pepper
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Onion Bell pepper DV% diff.
Vitamin C 7.4mg 80.4mg 81%
Vitamin B6 0.12mg 0.224mg 8%
Vitamin K 0.4µg 7.4µg 6%
Copper 0.039mg 0.066mg 3%
Folate 19µg 10µg 2%
Carbs 9.34g 4.64g 2%
Vitamin B3 0.116mg 0.48mg 2%
Iron 0.21mg 0.34mg 2%
Vitamin E 0.02mg 0.37mg 2%
Vitamin A 0µg 18µg 2%
Calories 40kcal 20kcal 1%
Phosphorus 29mg 20mg 1%
Selenium 0.5µg 0µg 1%
Vitamin B1 0.046mg 0.057mg 1%
Calcium 23mg 10mg 1%
Potassium 146mg 175mg 1%
Protein 1.1g 0.86g 0%
Fats 0.1g 0.17g 0%
Net carbs 7.64g 2.94g N/A
Magnesium 10mg 10mg 0%
Sugar 4.24g 2.4g N/A
Fiber 1.7g 1.7g 0%
Zinc 0.17mg 0.13mg 0%
Sodium 4mg 3mg 0%
Manganese 0.129mg 0.122mg 0%
Vitamin B2 0.027mg 0.028mg 0%
Vitamin B5 0.123mg 0.099mg 0%
Choline 6.1mg 5.5mg 0%
Saturated fat 0.042g 0.058g 0%
Monounsaturated fat 0.013g 0.008g 0%
Polyunsaturated fat 0.017g 0.062g 0%
Tryptophan 0.014mg 0.012mg 0%
Threonine 0.021mg 0.036mg 0%
Isoleucine 0.014mg 0.024mg 0%
Leucine 0.025mg 0.036mg 0%
Lysine 0.039mg 0.039mg 0%
Methionine 0.002mg 0.007mg 0%
Phenylalanine 0.025mg 0.092mg 0%
Valine 0.021mg 0.036mg 0%
Histidine 0.014mg 0.01mg 0%
Fructose 1.29g 1.12g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
31%
Bell pepper
Minerals Daily Need Coverage Score
8%
Onion
9%
Bell pepper

Comparison summary

Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.1)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.